Building A Better Human

[Train_Hard_Live_Easy]

Cheers guys.

40 min Snowshoe up and over the hilly terrain outback. Knee deep snow made keeping the HR low enough purposeful.

Good Aerobic session.

At -23c, layers are your friend.

https://instagram.com/p/BO0BnHNDZDq/

[Mindboozer]

Awesome! We just got a whole bunch of rain and lost our snow. I really want to get out snow shoeing this winter though. Definitely a solid workout.

[Train_Hard_Live_Easy]

Awesome! We just got a whole bunch of rain and lost our snow. I really want to get out snow shoeing this winter though. Definitely a solid workout.

Cheers buddy..... had further snow over night. Another 8" or so. Good times.

So latter half of last week was a bit of a write off. Carrying granddaughter in her carry pack (strapped to front of me), went for a walk and slipped on snow/ice. Avoided falling over by some ninja like movements. LQ slept right through, I however tweaked the back.

Massage cream, easy movement, snowshoeing and x-country skiing helped a bunch.

So this week, a soft return to training.

Location: Basement, The Glasshouse
Equipment: 50# KB, equalizer bars, AD6

After movement prep,

EMOM for 10 minutes alternating between the two exercises

10 Goblet squats
10 bodyrows

1 min rest between then repeat timing but substitute these two exercises in

10 Hindu push-ups
15 H2H swings 50# KB.

Finish with 10 mins AD cooldown

Pleasant glow and nicely elevated heart rate.

[Train_Hard_Live_Easy]

E day today.

60 min snowshoe.

Breaking trail majority of the time. Deeeeep powdery snow and -12C - perfect conditions.

As usual, I was accompanied my the old girl, Candy the lab (entering her 14th Year).

Stuck to HR target (maintaining a conversational pace, although it was just candy and me out there...... so I talked to her like I usually do )

https://instagram.com/p/BPGClb7jtWw/

[Barkadion]

E day today.

60 min snowshoe.

Breaking trail majority of the time. Deeeeep powdery snow and -12C - perfect conditions.

As usual, I was accompanied my the old girl, Candy the lab (entering her 14th Year).

Stuck to HR target (maintaining a conversational pace, although it was just candy and me out there...... so I talked to her like I usually do )

https://instagram.com/p/BPGClb7jtWw/

Looks awesome!

[Train_Hard_Live_Easy]

Cheers Bark.

Location: The Training Centre
Equipment: TRX, 45# KB, timer.

SE session today.....although it could also be considered an HIC Day due to timings and rest Periods

Did the session written for the crews.

Warm up and movement prep.

Then,

5 mins continuous clock (so rest is down to you...minimal is the aim)
15 / 10 / 5 reps of each exercise

Bodyrows / goblet Squat [15/15/10/10/5/5/15/15/10/10/5/5 etc until 5 mins is done]

60s Rest, then repeat for the following couplets

Scissor kicks (2 count) / swings (1H)

60s rest then

Leg raises / Mountain Climbers (2 counts)

Then

Finisher:

30/30 x 4
Frog Hops
2 min rest, then
Burpee pull-ups

Then
10 min AD cool down

[Train_Hard_Live_Easy]

Back to the basement today for training.

HIC...... meat eater 2

This was a great session. Simple and effective.

Equipment: 50# kb

Warm up and movement prep then,

10 Swings
10 burpees (with push-up. No flop, make sure good form is used)
60s Rest

10 rounds.

Focus on driving the HR down in those 60s recovery periods.

10 min AD cooldown

Great session......and for those who use time as an excuse..... this is ideal...... meat of the session can be done well within 20 mins.

[Train_Hard_Live_Easy]

Saturday

E day.

60 minute Snowshoe with undulating topography inc a good climb for the first 20 mins or so..

Trail breaking for the majority of the time....... because it's bloody good fun.

Having worked with a HRM for quite some time and making a mental note of how I feel at certain intensities I am happy to venture out without one, knowing the aim of the session will be met.

Sunday.

Family time. Play day with the children and grandchild.

I'll probably need a rest after this

[Train_Hard_Live_Easy]

Location: The Basement
Equipment: 2x40# DBs, AD6

After warmup and joint mobilisation

Buy-in:
5 Hindu Pushups
15 Squats [No weight]
5 Rounds
The aim here is minimal rest, just look to go from exercise to exercise, and round to round.

Then,

60s Airdyne [Aim for 20 cals minimum]
10 Prisoner style Get ups
60s Airdyne [Aim for 20 cals minimum]
10 Renegade Row [5/5] with DBs - aim for minimal rotation on the body with these row [imagine a glass of water on the small of your back]

3 Rounds [Rest as and when but the aim of the session is Minimal Rest to be taken throughout]

Then

20 Scissor Kicks [2 count]
20 Russian Twists [2 Count]
4 Rounds [again, aim is minimal rest to be taken throughout]

The R.Rows were positioned here deliberately..... after two hard cardio pieces, the body is labouring and so to hold maximum tension is really fecking difficult...... good times

Cals obtained were 21/22/22/21/23/23

No opportunity for my usual 10 minute AD cooldown, had to leave for clients to train down at The Training Centre.

All in all, a great session......glow achieved and felt great....... I am glad to see the recovery after the cold the other month.... may not sound much, but man it kicked the crap out of everyone who's had it.......

[Train_Hard_Live_Easy]

Location: The Training Centre
Equipment: Concept 2 Rower

This is a solo version of the Build A Beast session the crew completed on Tuesday
(5 person crew, 15000m session with 45 push-ups done in rest...... they did 300m before switching out, & carried on this rotation until distance complete. 62 minute solid work for them)

300m Row / 4 minutes rest.
45 push-ups to be done / attempted in the rest period........in all fairness I did NOT manage 45 in every rest period.

This was my first HARD session on the rower in a fair few months......and it showed. It was great fun

Virtually every interval was done on the minute with a couple under and the last interval was my fastest interval at 57.7 seconds.